Category: WOD

Skill/Strength: 3 rounds of 10 hang snatches with 30 second hold at the
 top after 10th rep then 10 lateral DB raises

WOD: 10RFT
20 DUs
10 KBS (53/35)
10 goblet squats
15 sit ups
*25 min time cap

Strength/Skill: 15-20 mins to work to heavy set of 3 push press + 2 jerks
Then complete 5 sets at that estabilished weight.

WOD: 
800m run
10 chest to bar pull ups
400m run
15 pull ups
200m run
20 T2B

Skill/Strength: 3 rounds of skull crushers and 10 seated box jumps

WOD: Incredible Hulk
20 min AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push presses
5 back squats

WOD:
3 rounds
10 backsquats (155/105)
Run 400m
Rest 2 mins

3 rounds
10 deadlifts (225/155)
2 min bike/row
Rest 2 mins

3 rounds 
20 squats
20 v-ups
20 plank jacks

Skill/Strength: 3 rounds of 10 ring dips and 10 YTWs

WOD: Ellen
3 rounds
20 burpees
21 alternating DB snatches (50/35)
12 DB thrusters

Strength/Skill: EMOM for 5 mins complete 40 seconds of hand power
 cleans and 20 seconds of air squats
 
WOD: 5 mins of each working 30 seconds on and 30 seconds off
Bike
Row
Mountain Climbers

Strength/Skill: Kippin work (pull ups, T2B, muscle ups) and handstand work (holds, push ups, walks)

WOD: 
20-16-12-8-4
Calorie Row
T2B
Front Rack Lunges

Strength/Skill:  Every one min for 12 mins
Mins 1-3 complete 4 clean and jerks at 50%
Mins 4-6 complete 3 clean and jerks at 60%
Mins 7-9 complete 2 clean and jerks at 70%
Mins 10-12 compelte 1 clean and jerk at 80%

WOD: 15 min AMRAP
10 thrusters (95/65)
20 DUs
10 push presses
20 DUs
10 back squats
20 DUs
10 SDHP
20 DUs

Strength/Skill: 3 rounds of 10 alternating DB snatches and 10 bent over 
rows

WOD: 

MA3 Oscar Temores

This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.

8RFT
11 hand release push ups
30 walking lunges
19 sit ups

Strength/Skill: Backsquats 3-3-3-3-3 work to heavy 3 complete 30 hollow
 rocks between sets

WOD: 
4x
200m run
20 slam balls
20 KBS (53/35)
20 plank up downs